Spanish Rice

Spanish Rice

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 cup low-sodium vegetable broth (see Notes)
1 package (1.25 ounce) taco seasoning or 1/4 teaspoon each of chili powder, garlic powder, ground cumin, and oregano
1 cup instant brown rice
1⁄3 cup salsa
1⁄2 cup corn, frozen or canned and drained
1⁄2 cup black beans drained and rinsed

Directions

1. Bring the vegetable broth and seasonings to boil in a medium saucepan (2 to 3 quarts).
2. Add the rice, salsa, corn and beans. Turn heat to low, cover pot, and let cook undisturbed for 10 minutes.
3. Gently stir before serving.
4. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Substitute 1 1/3 cups of Farmers Market Salsa in place of the last three Ingredients.

Sautéed Leeks and Apples

Sautéed Leeks and Apples

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 medium leek, chopped (about 3 cups)
2 teaspoons oil
2 medium apples, cored and chopped
1 Tablespoon honey
1 teaspoon vinegar
1⁄4 teaspoon each salt and pepper

Directions

1. Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
2. Add apples and continue cooking, stirring frequently, until apples begin to soften (about 3 minutes).
3. Remove from heat. Add honey, vinegar, salt and pepper. Stir gently to combine all Ingredients. Serve warm.
4. Refrigerate leftovers within 2 hours.

Sesame Broccoli

Sesame Broccoli

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 2 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon sesame seeds (optional)
1 teaspoon sesame oil or vegetable oil
3 cups chopped broccoli, fresh or frozen
2 Tablespoons water
1 Tablespoon vinegar or water
2 teaspoons soy sauce
1 Tablespoon sugar
1 teaspoon corn starch
1⁄8 teaspoon red pepper flakes (optional)

Directions

1. Toast sesame seeds (if using) in a dry skillet on medium-high heat for 3 minutes or until golden brown. Set aside.
2. In a medium skillet, sauté broccoli in oil over medium heat for 2 to 3 minutes.
3. In a small bowl, combine water, vinegar, soy sauce, sugar, cornstarch, and red pepper flakes (if using).
4. Add the sauce mixture to the broccoli in the skillet. Stir and cook until broccoli is tender and the sauce has thickened, about 3 to 5 minutes. Sprinkle with toasted sesame seeds (optional). Serve.
5. Refrigerate leftovers within 2 hours.

Kale and Cranberry Stir-fry

Kale and Cranberry Stir-fry

Prep time: 10 minutes
Cooking time: 5 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 teaspoon oil
1⁄4 cup chopped onion (1⁄4 medium onion)
1⁄4 cup dried cranberries
1 clove garlic, minced or 1/4 teaspoon garlic powder
6 cups chopped kale (leaf portion, no stems)
Juice from 1/2 orange (about 1/4 cup)

Directions

1. Add oil and onion to large skillet. Stir and saute over medium-high heat (350 degrees in an electric skillet) until onion is clear.
2. Add cranberries and garlic. Continue to saute for 2 to 3 minutes.
3. Add kale. Pour or squeeze orange juice over top of kale. Continute to stir fry for about 5 minutes until kale is wilting and hot.
4. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• 1 bunch fresh kale (about 8 cups, chopped

Rice Salad

Rice Salad

Prep time: 10 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 cups cooked brown rice, cooled
1⁄4 cup chopped celery
1 apple, chopped (about 1 ½ cups)
1⁄4 cup raisins
2 Tablespoons chopped almonds
1⁄2 cup low-fat plain yogurt
2 teaspoons orange juice
2 teaspoons sugar

Directions

1. Combine rice, celery, apple, raisins, and almonds in a medium bowl and mix well.
2. Combine yogurt, orange juice, and sugar and stir until sugar dissolves.
3. Pour the yogurt mixture over the rice mixture and mix well. Cover and refrigerate until ready to serve.
4. Refrigerate leftovers within 2 hours.

Notes

• Add any of your favorite fruits for variety.
• Make this a whole grain recipe by using brown rice instead of white rice

Hoppin' Pear Salad

Hoppin' Pear Salad

Prep time: 10 minutes
Makes: 4 bunnies
Serving Size 1 bunny

Ingredients

2 cups shredded lettuce or spinach
4 pear halves, fresh or canned
1⁄2 cup cottage cheese
8 pieces sliced almonds
12 raisins

Directions

1. Place about 1/2 cup shredded lettuce on each plate.
2. Place one pear half on the lettuce, cut side faced down.
3. On the narrower end of each pear, make a rabbit face: Poke two pieces of sliced almonds into the pear to make ears. Arrange two raisins for eyes and one for the nose.
4. Place 2 Tablespoons of cottage cheese at the opposite end of each pear half to make a tail.

Notes

• Optional: Add a miniature carrot or two for the bunnies to snack on.
• Look in the bulk food section of the store to buy only the amount you need of raisins or sliced almonds. 

Parmesan Roasted Potatoes

Parmesan Roasted Potatoes

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3 cups potatoes cut in 1-inch pieces
2 teaspoons oil
1⁄4 teaspoon each salt and pepper
1⁄2 cup of parmesan cheese, shredded or grated

Directions

1. Preheat oven to 400 degrees.
2. In a large bowl, toss potatoes with oil, salt and pepper.
3. Place potatoes in a single layer on a large baking sheet.
4. Roast 25 minutes; sprinkle with cheese; roast 5 to 10 minutes more. Serve warm.
5. Refrigerate leftovers within 2 hours.

Notes

• Try other types of cheese or a blend!

Glazed Squash

Glazed Squash

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 6 servings

Ingredients

cooking spray
2 pounds winter squash (try acorn, butternut, delicata, or others)
3 Tablespoons brown sugar
1⁄4 teaspoon each salt and pepper

Directions

1. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil. Lightly spray foil with cooking spray.
2. Wash the squash, cut in half and scoop out seeds. Cut into 1-inch thick slices and lay on baking sheet.
3. In a small bowl, combine brown sugar, salt and pepper. Sprinkle squash with half the seasoning mixture.
4. Bake until sugar has melted, about 4 to 6 minutes. Remove baking sheet from oven and turn squash slices over. Sprinkle remaining seasoning mixture over squash and return to the oven. Bake until squash is tender, about 15 to 20 minutes. Serve warm.
5. Refrigerate leftovers within 2 hours.

Mashed Carrots

Mashed Carrots

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

3 cups sliced carrots (about 6 to 8 fresh) or two cans (14.5 ounce each) or frozen (16 ounces)
2 teaspoons butter or margarine
2 teaspoons honey or brown sugar
1⁄4 teaspoon salt
1⁄8 teaspoon pepper
1⁄2 teaspoon seasoning (optional) - see Notes below

Directions

1. Cook carrots until they are very soft.
   Fresh - Steam or boil.
   Frozen - Follow package Directions or microwave, steam or boil.
   Canned - Rinse and drain. Add a small amount of water and heat in a saucepan or in the microwave.
2. Drain carrots if needed. Put carrots in a medium bowl. Mash with a fork until smooth.
3. Stir in butter, honey, salt and pepper.  Add seasoning if desired.
4. Refrigerate leftovers within 2 hours.

Notes

• Add your favorite seasoning! Try one of these: chili powder, curry powder, onion powder, dried thyme, and dried sage.
• Honey is not recommended for children under 1 year old.

Cucumber and Tomato Salad

Cucumber and Tomato Salad

Prep time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

2 medium cucumbers, chopped
2 medium roma tomatoes, chopped
1⁄4 cup low fat mayonnaise
1⁄4 cup low fat sour cream
2 Tablespoons dry dill weed

Directions

1. Combine cucumbers and tomatoes in a bowl.
2. Stir mayonnaise, sour cream and dill weed together.
3. Stir sauce into vegetables.
4. Refrigerate leftovers within 2 hours.

Notes

• Use fresh chopped cilantro instead of dill.
• Add 2 cups of thinly sliced radishes.

Baked Zucchini Sticks

Baked Zucchini Sticks

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

4 medium zucchini
2 eggs
1⁄2 cup water
1⁄4 cup finely grated parmesan cheese
1 1⁄2 cups bread crumbs
1 Tablespoon dry Italian herbs

Directions

1. Cut zucchini into long sticks, about 3 inches long.
2. Microwave zucchini for about 3 minutes. Pat zucchini sticks dry with a paper towel.
3. Mix eggs and water together in a small bowl. Mix cheese, bread crumbs and herbs together in another small bowl.
4. Dip zucchini sticks first into the egg mixture and then into the bread crumb mixture.
5. Arrange zucchini in rows on a metal baking sheet that has been sprayed with cooking spray. Broil zucchini sticks for about 12 to 15 minutes, turning once while cooking.
6. Refrigerate leftovers within 2 hours.

Strawberry Cucumber Salad

Strawberry Cucumber Salad

Prep time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 Tablespoons nonfat or low-fat plain yogurt
4 teaspoons apple cider vinegar
1 Tablespoon honey or brown sugar
1⁄4 teaspoon onion powder
1⁄4 teaspoon prepared mustard
1⁄4 teaspoon salt
1 Tablespoon lemon juice
1 1⁄2 teaspoons oil
3⁄4 teaspoon poppy seeds (optional)
2 cups strawberries, sliced
2 1⁄2 cups cucumber, sliced thinly into rounds

Directions

1. In a small bowl, combine yogurt, vinegar, honey, onion powder, mustard, salt, lemon juice, oil and poppy seeds (if using). Mix well.
2. Gently mix the dressing with the strawberries and cucumbers until evenly coated.
3. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Spinach with Garbanzo Beans

Spinach with Garbanzo Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 3/4 cup

Ingredients

2 teaspoons olive or vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 cup chopped onion
1 package (10 ounces) frozen spinach, thawed and drained
1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 teaspoon ground cumin
1⁄4 teaspoon salt

Directions

1. Add oil, garlic and onion to a large skillet. Cook over medium heat about 5 minutes or until onion becomes clear. If you use garlic powder, add it in step 2.
2. Add spinach, garbanzo beans, cumin and salt. Cook until heated through, mashing the beans slightly with a spoon. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve as a side dish or as a spread with French bread or pita chips.
• Add more garlic, if desired. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Sesame Turnips and Carrots

Sesame Turnips and Carrots

Prep time: 15 minutes
Cooking time: 10 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 medium turnips
2 medium carrots
4 cloves garlic, minced or 1 teaspoon garlic powder
1 Tablespoon oil
2 Tablespoons sesame seeds
3 Tablespoons honey or brown sugar

Directions

1. Wash, peel (if desired) and cut turnips and carrots into ¼ inch cubes.
2. Combine all Ingredients in a skillet. Cook over medium-high heat, stirring often until vegetables begin to brown (caramelize).
3. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.

Sautéed Zucchini

Sautéed Zucchini

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 medium zucchini
2 teaspoons vegetable oil
1 clove garlic minced or 1/4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1⁄4 teaspoon oregano (optional)

Directions

1. Wash zucchini and cut into ¼-inch thick rounds or sticks.
2. In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet).
3. Add garlic and zucchini then sprinkle with salt, pepper and oregano, if desired. Cook, stirring occasionally, until zucchini is soft, about 5 to 7 minutes.
4. Refrigerate leftovers within 2 hours.

Sautéed Peppers

Sautéed Peppers

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

2 bell peppers (greeen, red or yellow - try a mix)
1 medium onion
1 Tablespoon vegetable oil
1⁄4 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. Wash and cut peppers into long strips.  Slice or chop onion.
2. Heat oil in a large skillet over medium heat. Add peppers and onions and sprinkle with salt and pepper.
3. Cook, stirring occasionally, for 8 to 10 minutes, or until onions are clear and peppers are tender.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve as a side dish; add to sandwiches, tacos or wraps; add to cooked pasta or rice bowls.

Sautéed Onions

Sautéed Onions

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 1 cup
Serving Size 1/2 cup

Ingredients

1 medium onion, sliced or chopped
1 teaspoon oil, margarine, or butter

Directions

1. Heat oil in a wide bottomed skillet or pan over medium-high heat.
2. Add chopped or sliced onion and cook, stirring frequently, until desired softness and color are reached. Reduce the heat as needed to prevent burning.
3. 3-5 minutes – onions will be crisp-tender and a clear white
4. Longer cooking will start to brown the onions. They will become softer and sweeter.
5. Cooking for a long time (30 minutes or more) at a lower heat will turn onions a rich golden brown.
6. Refrigerate leftovers within 2 hours.

Notes

• When sauteing more than one onion, avoid crowding them in the pan.

Sautéed Corn and Onion

Sautéed Corn and Onion

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
4 cups corn (try frozen, canned and drained, or fresh, cut off the cob)
1 cup chopped onion
1⁄4 teaspoon dried oregano
1⁄4 teaspoon dried basil
1⁄4 teaspoon each salt and pepper

Directions

1. Heat margarine in medium skillet over medium-high heat (350 degrees in an electric skillet).
2. Add corn, onion, oregano, basil, salt and pepper. Stir to coat evenly.
3. Cook uncovered until onion is tender and corn is heated through, about 5 to 10 minutes.
4. Refrigerate leftovers within 2 hours.

Notes

• 1 cup corn (canned and drained, frozen, or fresh cooked).
• Add chopped bell pepper for more color.

Sautéed Cabbage

Sautéed Cabbage

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
1⁄2 head cabbage, shredded (about 6 cups)
2 medium carrots, grated (about 1 1/2 cups)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

1. In a large skillet heat margarine until foamy. Add cabbage and carrots.
2. Sauté over high heat until tender but crisp, about 4-6 minutes. 
3. Add salt and pepper and serve warm.
4. Refrigerate leftovers within 2 hours.

Notes

• Enjoy the sweet mild flavor of cooked cabbage or spice it up with your favorite seasoning!

Roasted Zucchini

Roasted Zucchini

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 1⁄4 pounds zucchini, whole
2 teaspoons vegetable oil
1⁄4 teaspoon garlic powder
1⁄4 teaspoon dried oregano
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper

Directions

1. Preheat oven to 400 degrees F.
2. Wash zucchini and cut into 3-inch lengths.Then cut each 3-inch section into ½-inch thick sticks.
3. In a bowl or plastic bag, combine zucchini sticks with oil, garlic powder, oregano, salt, and pepper. Place in a single layer onto a large baking sheet. Be careful to not crowd the pieces of zucchini. Lining the baking sheet with foil or parchment will help with cleanup.
4. Bake in the preheated oven for 12 to 15 minutes, or until lightly browned but still tender-crisp.
5. Refrigerate leftovers within 2 hours.